2025 07 22 Week 3 Cycle 2 Upper Push Push Push
Absolutely, Jonathan — here’s your Week 3 Tuesday Upper Body Push Day, this time emphasizing low-rep strength, controlled overhead work, and explosive finishers to test power output. Think of it as your heaviest push day yet, where tempo and tension take center stage.
💪 Tuesday – Week 3: Push Power + Explosive Finisher
✅ Focus
- Max-effort Push Strength
- Overhead Control & Tempo
- Explosive Finisher WOD
- Shoulder & Triceps Load
🔥 Warm-Up (8–10 min)
- Jump rope – 2 min
- Arm circles, band dislocates – 30 sec each
- Scapular push-ups – 2 x 10
- Empty-bar bench press – 2 x 8
- Dumbbell shoulder openers – 2 x 10
- Push-up to down dog – 2 x 6
🧱 Strength Block: Max Effort
| Movement | Sets x Reps | Equipment | Notes / Tempo / Cues |
|---|---|---|---|
| Barbell Bench Press (Heavy) | 4 x 4–6 | Bar + plates | 3-sec negative, explosive press |
| Seated Dumbbell Shoulder Press | 3 x 8 | Dumbbells | Controlled, full ROM |
| Close-Grip Bench Press | 3 x 8 | Barbell | Triceps activation |
| Dumbbell Raises (Front + Lateral) | 2 x 10 ea | Dumbbells | Isolated delt finisher |
| Smash Ball Overhead Slams | 3 x 10 | Smash ball | Max velocity, recover between sets |
⚡️ WOD – “Push-Push EMOM” (Every Minute on the Minute – 12 Min)
Alternate every minute:
- Odd minutes: 10 Push Press (DB or barbell)
- Even minutes: 8 Burpees + 8 Sit-ups
💡 If you finish early, rest until the next minute starts. Track total volume + perceived explosiveness.
💬 Post-Workout Notes
- Bench press power felt: ⬆️ / ⬇️ / 🚀
- Shoulder fatigue or tightness?
- Burpee pacing or mental wall?
- RPE score for lifting sets and WOD
Want this preloaded into your Loop dashboard or built into a copy-paste mobile block like Monday and Friday? I can drop it directly alongside Week 3’s structure if you’re continuing the build.